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Healthy Diet Tips: 12 Eating Habits You Need To Break Now

Healthy Diet Tips: 12 Eating Habits You Need To Break Now

Sometimes, willpower, or a lack thereof, isn’t always the reason for putting on the pounds or overeating. Sometimes it can be little things that make a big difference and the worse thing is? You probably don’t know you’re doing these things as they’ve become habitual to your everyday routine and thought process. The silver lining? I’ll help you uncover some of these eating habits so that you can make necessary adjustments to your lifestyle if required.

1. Do Not Fear The Fat

How many times have you stared obsessively at the back packaging of a product and gasped at its fat content? Uh huh – you’re not alone. It is vital that you understand that not all fats are bad for you. There are lots of healthy fats, which can be found in foods like nuts, natural peanut butter, olives & avocados, which are essential to our everyday diet. There’s even fats that can boost metabolism which as we know burns off those calories! So when you feel peckish grab a couple of Walnuts.

2. The Night Time Nosh

Tiptoeing downstairs to grab a late night cheese sarnie? You should think again. Studies tend to show that when food is consumed late at night — anywhere from after dinner to outside a person’s typical sleep/wake cycle — the body is more likely to store those calories as fat and cause weight gain rather than burn it off as energy. A simple tip? I treat my kitchen like a restaurant and after I’ve had dinner I class the kitchen as ‘closed’ – although odd at first, stick with it – it does work. Oh, and brush your teeth, no one likes eating with a clean mouth.

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3. The Desk Munch

Multitasking and keeping your ‘work head’ on whilst gorging on food at your desk has been a proven reason for what many people class as ‘unexplained weight gain’. In other words, people underestimate what they have eaten by a whopping 30-50% whilst being focussed on work and not on what they’re shovelling into their mouths. So, if you’re a crazy multi-tasking butterfly at work, try to take a breather and a small break for lunch, it could save the waistline.

4. Slow down!

My Grandfather used to say that his parents made him chew between 30-50 times before swallowing and naturally I laughed it off without a second thought – and how wrong I was. Did you know it takes your stomach 20 minutes to realise that it’s actually full? So, inevitably if you are eating faster you will consume more of what is put in front of you. Try chewing between 10-20 times and putting your silverware down between bites.

5. The Diet Food Conundrum

We see it everywhere nowadays, diet drinks, low fat, zero fat, no calories, low calories – it’s a nutritional minefield. Companies use these terms to appeal to the health conscious markets, but just how healthy are these foods and drinks? Here’s an example – take a Crispy Chicken Caesar salad at McDonalds which is advertised as their ‘healthy option’ – yet in its dark depths packs an gut-busting 900-1000 calories per serving which makes it more calorific than a Big Mac!

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6. A Fist Of Meat Is What You Should Eat

Love those T-bone steak dinners? Me too – and don’t get me wrong, I’m not saying you can’t have them. However, the quantity of meat is a very important factor that we tend to overlook when indulging. Meats, especially red meats, contain high fat contents and calorific values, so lump on more veg than meat and it’ll pay dividends to your waistline. As a guideline, try to keep the meat around the same size as your fist.

7. The Starvation-Mode Shopper

Studies have shown that going grocery shopping whilst hungry more or less always leads to poor food choices falling into your basked or un-necessary ‘on the fly gorging’ around the grocery store. Whenever you go food shopping make sure you’ve had something to tide you over beforehand – something healthy. You’ll find it much easier to resist the temptation – I promise.

8. Drinking Without Thinking

We’ve all been partial to some over-indulgence in our lives and it’s fine in moderation. However, it’s always good to keep track of calorific intake when it comes to alcohol as there’s normally some really well disguised nasties in there. For example, grabbing that shot of Sambuca with a friend after a hard days work packs a mighty 100 calories – gulp.

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9. Out Of Sight, Out Of Mouth

Research shows that the reason we gorge on junk food consistently is because it’s either easily within reach or it’s clearly visible, and normally if this is the case you’ll find those sugary, high fat treats calling your name in melodic tones. Put these types of foods away – out of sight out of mind. Quick fact for you – those that have sugary treats or high fat snacks in their eye-line are 83% more likely to consume more calories than those that put them away!

10. No Skipping Breakfast People!

I’m very guilty of skipping breakfast and it’s probably for the same reason you do – you’re in too much of a rush! However, it seems we’ve all truly underestimated as to how important breakfast actually is. Overnight, you are essentially fasting whilst asleep which means you’re metabolism has slowed right the way down and in order for that to get kick started again, breakfast is essential. Fun fact for you, people that eat breakfast are 91% more likely to lose weight than those that skip!

11. Water, Water, Water!

You may be watching calories, you may be exercising and you may be making every right food choice under sun, but if you’re lacking water, your results will suffer drastically. Not drinking enough water actually slows down your metabolism so anything that you do ingest whilst low on water will actually break down a lot slower than if you were fully hydrated. Keep your water levels up at all times and you’ll find this will bolster any weight loss efforts.

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12. Listen To Your Gut

We live in a world where we’ve all been essentially brought up to ‘clear our plates’ and ironically, that was to get a sticky treat after dinner. Start listening to your stomach throughout meals and it’ll tell you when it’s had enough – at that very point, place down your knife and fork – anything you eat after this moment on is quite possibly overkill.

I’m looking at YOU! How many of these could you relate to? If you’re guilty of quite a few try not to tackle them all at once as it will become overwhelming and you’ll just slot straight back into your old routine. Defeat each point one at a time and you’ll soon kick the habits that could very well be impeding any health or fitness goals you have this year.

Good Luck!

Featured photo credit: Brigham Young University via news.byu.edu

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Last Updated on June 2, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

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Featured photo credit: Unsplash via unsplash.com

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